Most women want to have firm, round glutes without cellulite, and in recent years there has been a movement to also increase their size, always while keeping them in balance with the rest of the body.
1. Tone different muscles of the buttocks
Almost everyone knows of an exercise that’s been recommended to strengthen and increase the glutes. Nevertheless, when we’re talking about this region we must remember the three primary muscles: the major, the middle, and the minor.
Because of this, it’s important that when you’re defining a toning regimen that you include movements for each of the three types of muscles.
You should perform toning exercises at least three times a week.
2. Don’t forget to stretch
Just as important as toning exercises is stretching both before and after your workout.
This combination of muscular contraction and relaxing allows for firmer glutes, while also eliminating muscle tension in other parts of the body.
Don’t forget to include your legs, thighs, and lower back in your stretching exercises, because they are directly related to the glutes.
3. Increase your protein intake
To build muscle you have to eat enough protein. That said, you shouldn’t consume an excessive amount of animal-based protein because it could endanger your liver and kidneys.
For this, try to find a balance with vegetable protein.
Additionally, make sure you include a portion of protein with each meal, and it could be:
- Meat
- Fish
- Eggs
- Dairy products
- Beans
- Nuts and seeds
There are other foods, like whole grains and avocados, that also have important quantities of very healthy protein.
Always eat some kind of protein, above all meat or fish, accompanied by vegetables (juices, salads, steamed veggies, etc…).
4. Increase your intake of healthy fats
In addition to protein, if you want to improve this part of your body you need to also consume fats. Nevertheless, you have to remember that all fats are not created equal, nor do they have the same function in the body.
The fats you need are the most natural kind, unprocessed, so that your body will send them where they are needed – especially because this is what you’ll be burning during exercise.
In addition to that, eating these fats speeds up your metabolism, making it easier to lose weight in other parts of the body, like the waist for example.
Add these foods to your diet:
- Vegetable oils, preferably cold pressed: olive, coconut, sesame, flaxseed, wheat germ
- Ghee (clarified butter)
- Avocado
- Sardines
- Nuts and seeds
- Egg yolk
- Cold water fish
5. Moisturize your skin every day
It’s incredibly important that you hydrate the skin of your glutes every day to improve their appearance as well as the skin’s elasticity, firming the skin and preventing stretch marks or cellulite.
Fats from the lotion can also help you gain volume in this region.
Choose hydrating creams that are as natural as possible, rich in essential and vegetable oils (almond, avocado, argan, jojoba, etc.).
Apply using a circular massage with your fist or the seed from an avocado. You can also perform a vertical massage, from your feet to the waist.
Do this every day, especially after a workout and your shower.
6. Try suction cups
There’s a technique you can use to enlarge and shape your glutes in a natural way.
All you need are suction cups—the type you can buy on the internet or in physiotherapy and massage centers.
The suction cups are made of plastic with the shape of suction that allows you to massage any part of your body to improve the circulation in a localized way.
If you use them on a regular basis, combined with hydration and massage, you see how it looks like you have firmer glutes just by tending to the skin! It’s also a good way to reduce cellulite.
Perform circular massages using suction cups after applying oil to your skin, to allow you to slide and move them more easily. Don’t leave them fixed in one place because it could trigger a blood clot.
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